Daher, setting examples for the young folks
All Phases:
A. Deficit (1”) Deadlift – 5RM , from 3 working sets here; establish a heavy 5 to build on + 1×5@90%
B. MAP Training ; focus = sustainability throughout all AMRAPs – think 80-85% sustainable rounds / movement
emom x 10
odd; 15/12 cal row
even: 12 burpees over rower
rest 5 min
amrap 10
75′ Sled push (230/180)
10 hang power cleans (155/103)
1 legless rope climb to as high as you have (note height)
rest 5 min
amrap 5
5 Power Snatch (155/103)
5 OHS
10 alt pistols
C. Assistance Work
Farmers Carry work – you choose weight distance
* challenge – 1 mile with 70/53 KB’s
Do you want the DLs to be clean grip or mixed grip?
Dreads done 160 kg
%@144
Emom 10 row/burpee done
Amrap 10 sled etc
Done RX unbroken in Hpc
3 full rounds
Amrap ps/OHS
Ouch 2+2
Farmer challenge. Only had time for a 400m
Took me 10:18
Love the grip strength training
A. Deficit (1”) Deadlift – 5RM , from 3 working sets here; establish a heavy 5 to build on + 1×5@90%
285(130kg), drops at 117kg
B. MAP
emom x 10
odd; 15/12 cal row
even: 12 burpees over rower
Done
rest 5 min
amrap 10
75m Sled push (230/180)
10 hang power cleans (155/103)
1 legless rope climb to as high as you have (note height)
3 rounds. Technically a probable no rep for last leg climb. To 15′. Who knows what our sled push was to. Discrepancy.
rest 5 min.
amrap 5
5 Power Snatch (155/103)
5 OHS
10 alt pistols
3+7@108
C. Assistance Work -NFT
Farmers Carry work – you choose weight distance
* challenge – 1 mile with 70/53 KB’s
37:45. Eff that
Glad to be home. Lots to do in the next five months 😉
3″ Deficit DL 3×5- 300#,315#,345#
Map EMOM, done
Map sled/HPC, 6 rounds
(No rope)
A-405
B- row burpee done/3+6hpc/3+1ps
C- running programming done
9/17/15:
A. DL w/1.5″ deficit: up to 5×325, 5×345, 4×365 (abandoned 5th when my knees caved in). 1x5x 295 as drop.
B1. 10′ alt EMOM w/15 cal row, 12 burpee over rower – done (all ~33sec)
rest 5
B2. 10′ AMRAP: Sled push 75′, 10 HPC 135, 1 legless rope climb (15′): 5 Rnds
rest 5
B3. 5′ AMRAP: 5 PSnatch 135, 5 OHS 135, 10 alt pistols: 2 Rnds+2.
Holy Crossfit Batman.
9/17/15
A. DL 1.5″ deficit 5×225, 245, 255, 225
B. Metcon w. scales
1 – Emom 10 min 12 cal Row & 10 Rower Burpees
rest
2 – amrap 10 min – sled push (around 180 – box has new sled), 10 hng pwr clns @115, 1 rope climb (using legs): 3 rounds + 1&4
rest
3 – amrap 5 min – 5 pwr sntch @95, 5 ovhd sqts@95, 10 pistols: 1+16 (need better depth on squats).